Knowing what your body requires is essential to living better health. In order not to become a victim of the everyday vitamin shortages, among others, do not make your body suffer from not getting sufficient nutrients it requires.
What are these traditional deficiencies in particular nutrients?
What are their noticeable signs in our bodies? And how can we turn everything back to normal? Here’s the full answer:
Iron Deficiency
Less iron means less oxygen in your body, which is iron deficiency can cause ongoing fatigue, weakness, shortness of breath and even pale looking skin. Therefore, if you feel exhausted or depleted throughout the day or if you lack energy, you should check your body’s iron levels.
Getting back the needed iron levels to your body is by consuming iron-rich foods like spinach, broccoli, green leafy vegetables, and other iron-rich vegetables, in addition to red meat, and lentils. If you want an enhanced iron absorption, just pair these foods with any vitamin C source, like citrus fruits or bell peppers, and you’ll see amazing results.
Optimal timing for Iron supplement intake: they’re often best absorbed on an empty stomach, but they can cause stomach upset in some individuals.
Including foods or juices rich in vitamin C in the diet on a regular basis can aid in better iron absorption.
Vitamin D Deficiency
The lack of sufficient exposure to the sunlight due to the modern lifestyles, has led to this deficiency of vitamin D. Modern lifestyles with indoor working and sedentary living are the main causes. People with this deficiency may experience fatigue, bone pain, muscle weakness, and mood changes.
To solve this, increase your exposure to sunlight, and try to consume vitamin D-rich foods like fatty fish, fortified dairy products, and egg yolks. However, if you’re suffering from a severe deficiency, vitamin D supplements may be necessary.
Optimal timing for Vitamin D supplement intake: Since vitamin D is fat-soluble, it’s best absorbed when taken with a meal that contains healthy fats.
Lacking this vitamin can make you experience fatigue, weakness, constipation, loss of appetite, and neurological issues like numbness and tingling.
To boost your B12 levels, you absolutely need to intake more B12-rich foods, such as meat, fish, eggs, and fortified cereals.
Optimal timing for Vitamin B12 supplements intake: they can be taken at any time of the day, with or without food. The vitamin B12 suppliments can be taken with breakfast, lunch or the dinner whatever suits the individuals.
Deficiency in Vitamin B12
Vitamin B12 is essential for your nerves to operate properly.
For those on a vegetarian diet or with impaired absorption, injectable B12 supplements may be required. To lessen gastrointestinal irritation, you can take them with food if you have a stomach ailment.
Calcium Deficiency
Calcium is an important element required for nerve impulse trnasmission, muscle and ligament funtioning and optimum bone health.
Dealing with calcium deficiency can include signs like brittle nails, muscle cramps, dental problems, and osteoporosis.
As usual, to solve this matter you need to prioritise consuming calcium-rich foods, like dairy products, leafy greens, and fortified foods.
Optimal timing for calcium supplements intake: they’re typically best absorbed when taken with food.
You should also emphasize weight-bearing exercises, because these will in fact maintain the density of bones and prevent further loss of calcium.
Every food intake or meal be it breakfast, lunch or dinner; should be well-equipped with calcium-rich diet. This is necessary as our body has limitations of absorbing calcium at one single time. When you lack this mineral, you will face muscle cramps, fatigue, irritability, and even irregular heartbeat.
Magnesium Deficiency
If chronic deficiency is experienced and a significant magnesium boost is required, supplementation is recommended.
Taking magnesium at night might be associated with relaxation and support in sleeping, since magnesium has an effect that calms.
Yes, magnesium! Magnesium is important ingredient in our diet as it supports energy production to muscle building process and other biochemical process.
To avoid that, you should consume magnesium-rich foods such as nuts, seeds, whole grains, and leafy greens.
Optimal timing for magnesium supplements intake: Like calcium, magnesium supplements are generally best absorbed when taken with food.
Iodine Deficiency
Did you ever know that your metabolism and growth both need iodine? Well, yes! Iodine is essential for thyroid hormone production that affects them. Signs of iodine deficiency include fatigue, weight gain, dry skin, and goitre.
You need to intake iodine-rich foods like seafood, dairy products, and iodized salt.
But do not forget; balance and be aware of excess iodine intake since that is not good.
At the same time, it should be taken in the right proportions. Excessive intake may lead to different complications. The consumption should be as per the dosage given by the physician only.
Optimal timing for Iodine supplements intake: they can be taken at any time of the day, with or without food.
Vitamin A Deficiency
We all know that vitamin A can be our skin beauty secret!
In any case, while beyond skin health, this vitamin is also helpful for vision and immune function; therefore, be healthy and handsome at the same time, what’s not wonderful?
Lacking this vitamin can cause night blindness, dry eyes, poor immune function, and skin problems.
Ensure you include plenty of vitamin A-rich foods in your diet, like liver, sweet potatoes, carrots, and leafy greens.
Optimal timing for Vitamin A supplements intake: they’re typically taken with a meal to enhance absorption, preferably one containing some healthy fats. Although vitamin A is best obtained through diet, it is acceptable to try taking supplements, but use caution as excessive consumption can be harmful.
To prevent toxicity, it’s crucial to stick to the prescribed dosage of vitamin A because it’s stored in the body.
By adopting a varied diet, smart supplementation, and seeking personalised advice, including regular mineral and vitamin check-ups, you can journey towards vibrant health. Remember, nourish your body wisely—it’s your temple for boundless energy and well-being.
